Consistency in Exercise & Nutrition for Life

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Hello! I’m back! Here I am on Day 1 of my Back on Track plan! Not that exciting and kinda a bad pic, but at least it’s recent since it was taken 5 minutes ago (: I’ll be better at posting more of my favorite workout clothes and fashion stuff in the near future.

So far this summer has been a whirlwind. The last 3 weeks I’ve been on vacation and at girl’s camp. My exercise routine hasn’t been happening for about a month. I’m not too worked up over it. It’s o.k. to take a break from life for awhile. Sometimes it’s just the motivation you need to get back on track. So, when I received an email that Jamie Eason was doing another DietBet challenge, I jumped all over it.

It starts today and goes for 4 weeks. All you do is pay $30. Then you have 4 weeks to lose 4% of your body weight. For me, that is 5.5 lbs. If you achieve this, you get your money back AND then some. The grand pot is divided up among the participants. Last time I did it, I got $50 back. So, it’s not a money issue but more of a commitment issue. Jamie’s challenges are even better than anyones because she sends out a 4 week workout and meal plan! It’s amazing. I’m excited to get started. Check it out and JOIN me!!! Click HERE to go to the challenge!

She also sent an email about how many calories you should be eating to reach your goal. To do this, multiply your goal weight by 10 to get your resting caloric expenditure (RCE). This is the number you need if you don’t move at all. For someone looking to lose weight you would typically add anywhere from 300-400 calories. So, my goal weight is 130. I multiply that by 10 and get 1300. I’m going to add 300 to that and so my daily caloric intake should be 1600. I’m pretty active and it said you could even add up to 600 calories if you’re extremely active and looking to build muscle. I want to build muscle, but I need to lose a little too so I’m going to keep my calories at 1600. I’ll be pluggin everything into MyFitnessPal to help me out with that!

Sorry I’ve been pretty flakey lately with my posts! I’m here to say that I WILL be posting more often! I’ll be giving updates on the challenge and sharing parts of the workouts and meal plans. I’m also ready to train for another 1/2 marathon in September. I’m putting together a 8 week training plan that I’ll share SOON!! Running has been put on the back burner in my life right now. I still really enjoy it, but I’ve grown to love weightlifting more. My body likes it better too.

Today I’m going to get organized with everything! Check back in a few days and I’ll give you more details of what I’m eating and working out. I’m so excited to get back on track and lean up my muscles. Endorphins are my favorite and I need them in my life (: I’ll end with a few of my favorite pictures from the last two months (: Alaska was one of the places we visited. These pictures do not do it justice. I really need a real camera!! Everyone should see Alaska. It’s the most beautiful place I’ve seen. I loved it!

Hey!! We just got back from a long Spring Break! I always love the time off from school and having the kids home, but I love schedules and order too. We went to St George. It was colder than normal and very crowded (: We still got in some beautiful hikes, a little time by the pool, a few great workouts, and we ate at an amazing new restaurant!

The restaurant we went to was called Viva Chicken. Their specialty is Peruvian rotisserie chicken. Best chicken ever! I got a salad with kale, romaine, quinoa, mango, edamame…etc. I need this place by me!!

Best salad ever!

At my gym in SG

Next up! Lower body workout coming your way! I love working legs and butt. It’s harder than anything, but if you want to see results you MUST train lower body. You will burn more calories, up your metabolism, and strengthen your knees and core! Win, win, win! I combined two workouts I found. Over the next few days ever angle of my legs and butt were sore! I’ll be doing this again this week!! Here ya go! I added a few pictures to help (:

Lower body barbell circuit #1 I’m using dumbbells in the pictures since I was at home. At the gym I use a 50 lb. bar.

1-Sumo Deadlift

2-Back Squat

3-Curtsy Squat

Complete each exercise for 5 reps (each side). Set a timer for 8 minutes and see how many times you can go through it. Do this for 3 rounds.

Lower body circuit #2

SUPERSET: 5 SETS (Yes, 5!!) I use a 40 lb. bar.

Dumbbell or barbell step ups-10 each leg

3 Jump Squats and 3 Push ups

One leg dumbell or barbell squat-10 each leg

P.S. I added an ABS exercise at the end of each round in both circuits. I did in and outs on the bench and bicycles. Killer! Make sure you stretch after!

O.K. That’s all for today! Time to sit with my little girl who’s home with strep today ): Keep working hard. Set goals. Exercise. Eat for fuel.

Hello and Happy JULY!! Our weekend was a little bit of a whirlwind and I’m thinking the rest of this month will be the same way! I’m still working on healing my stress fractured foot. It’s getting a little old. I want to run and work out hard and I just have to wait. It’s much better, but I can still feel a little pain without my shoe or boot. Next week I’m going on a pioneer trek and walking somewhere around 25 miles. Crazy! My doc says I should be fine if I wear my boot. After trek I’m hoping all will be well! Looking forward to that!

Today we started the week off AWESOME with my track workout! It’s so great to be outside for a workout! Here are the last two weeks of workouts! They were both hard core sweaty fun. I kinda just stood there and did a few abs, biceps, and triceps…very few. It’s hard to even push myself with upper body or abs when I’m injured. I took some great pics. though!

JUNE 29 WORKOUT

1 MINUTE EACH EXERCISE X 4

SPEED SKATERS

HAND RELEASE PUSH UPS

WALKING LUNGES

HIGH KNEES

JUMP SQUATS

HIGH SUMOS

MOUNTAIN CLIMBERS

AMRAP (AS MANY ROUNDS AS POSSIBLE) 15-20 MINUTES

20 BICEP CURLS

20 WEIGHTED SIT UPS

10 BURPEES

20 TRICEP EXTENSIONS

20 AB JACKS

1 RUN UP THE HILL

TRACK WORKOUT JULY 6, 2015

20-18-16-14 DO 20 REPS OF EVERYTHING ON THE FIRST ROUND,

18 ON THE SECOND, AND SO FORTH

THRUSTERS

LATERAL RAISES

BURPEES

TRICEP KICKBACKS

REVERSE LUNGE WITH BICEPS

RENEGADE ROWS

SNOW BOARDERS

FULL SIT UPS

RUN THE HILL AND BEAR CRAWL DOWN 3 X

5 MINUTE POWER WORK

DO THE FOLLOWING EXERCISES EVERY MINUTE ON THE MINUTE 5 X

10 JUMP SQUATS

10 PUSH UPS

10 SPLIT LUNGES

My Friendsies!

This weekend I’m taking my daughter to San Diego! We will be there for 3 days. I found a few workouts that we’ll be able to do together! Some of these exercises I will modify because of my foot!

Mostly we’ll be spending our time sight seeing, going to the beach, ONE DIRECTION, shopping, eating, and hanging with my bro. and his family. I’ll be sure to take lots of pictures.

Next week I’m going to talk more about food. July 15th I start my Oxygen Challenge. I’m so excited!! One of my friends is doing it too with her 14 year old son. I’m so glad! I will FOLLOW it 100% unless I have to be on pioneer trek for 3 days (: 12 weeks! I’d like to take progress pictures along the way. Stay tuned!!

One quick weight loss story to share! My friend’s husband recently dropped a LOT of weight. I think he’s 6’1 and weighs 170 right now. He’s actually a little too thin. He told me he runs 10 miles every day! GEEZ! His diet is pretty boring and almost the same every day. He eats instant oatmeal for breakfast, yogurt for a snack, KFC grilled chicken breast and green beans for lunch, and whatever the family is having for dinner. For his treat at night he eats Kipper Snacks. I’d never heard of them, but apparently they are very stinky fish in a can. He also eats fruits and vegetables to snack on. Hmmmm…sounds like a successful plan!

That’s all for today. Here are a couple pictures from our 4th of July weekend and my latest 26 mile bike ride with my friends! Keep Working Hard and Smile!

I’m back again so soon!! How nice of me (: I have 3 things to talk about! #1 My 8 week challenge!! I know I have many challenges and goals and modifiers etc….Oh well. Go with me! I’ve kept this sweet and simple! This is what I’m doing:

8 WEEK CHALLENGE April 6-May 31

7 hours of sleep 5 days a week

80-100 oz. water

No eating past 8:00 p.m.

Jamie Eason Live Fit every day

2 treat days

Results (weight, measurements, bodyfat)

I’m on DAY 4 right now and things are lookin’ good. I didn’t specify my eating, but I’m eating low sugar and with as little processed foods as possible. Lots of lean protein, fruits, and veggies. I’m going to have my body fat tested at the end of April and evaluate and then check again the end of May. I started Jamie Eason phase two and I will not miss a workout (: I’ll keep you posted.

Today as I was making breakfast, I thought I’d share what I’ve been eating every morning this week! It’s called Baked Oatmeal. I cook it in 12 muffin tins and then store them in the fridge. I heat 2 up each morning and add a little milk and berries and then I whip up some egg whites with green onion, tomatoes, spinach, and avocado. I’m trying better to drink my vitamins and take my BCAA’s. I think that helps with the muscle soreness. Here is my not so professional food pic!

Oh and here’s the recipe!!

Baked Oatmeal

2 c oats

1/4-1/3 c agave

1/2-1 scoop vanilla protein powder

1 t baking powder

1 1/2 c water

1/2 c applesauce

1 T flaxseed

Combine everything in a bowl and scoop into 12 muffin tins. Sprinkle with nuts (I used pecans) and cranberries or raisins. Bake at 375 for 20 minutes. YUMMM!!

And lastly, here is a sample workout from the Live Fit program. I modified it a little. I loved this workout and felt perfectly spent when I was done. It was Chest/Abs day! I started out with a pretty fast 1 mile run followed by the weight workout and then ended with 20 minutes of intervals. 20 second sprints with 10 second rests. It took about an hour. Whew!!!

SuperSets

Wide Grip Barbell Bench Press 3×12

Push Ups 3×15

SuperSets 3×12

Incline Bench Press

Side to Side Push Ups

SuperSets

Cable Crossovers 3×12

V-Ups with 10 lb. weight 3×20

TripleSets 3×12

Reverse Crunches with ball between legs

Captain chair knee raises

Cable Crunch machine

Today is going to be a great day! I’ll end with my favorite happy thoughts. My daughter is trying out for cheerleader this week. She’s never felt super confident at anything involved with cheer, especially tumbling. She’s struggled with throwing her back handspring all year. With tryouts coming up she started worrying non stop and practicing every day after school! Finally, last night at 10:30 p.m., SHE DID IT BY HERSELF and then she kept doing them over and over! I wanted to cry. I’m so glad she kept at it and did not give up! Life lesson.

I’m looking forward to a relaxing weekend with family and friends. I want to take the kids to see the movie HOME. I heard it was really good. Next week, I’m looking forward to making dinner for my son’s prom!! I’m so glad he wants me to! I’m also working on recertifying my personal trainer certificate. I’m thinking I’ll take a big nutrition class. I’ve started training a little on the side again too. Well, I need to be off. Today’s job is clean the entire house and laundry. Can’t wait!! Smile (: Happy Spring! I want to buy a bird bath too!

I’M BACK! I think this has been the longest span between posts! My life was in a slight upheaval with being in charge of the elementary school play. Elementary is what you’d think it should be, but this was like mini-broadway!! I had a fantastic time doing it and I feel it was a great success especially when my 6th grader told me he had the best time and loved it so much!!!! That right there is why I did the whole thing! I’d love to post a million pictures but I don’t know if parents would like me sharing their kids cute faces all over the internet, so here are a couple! Me and my kids and two of my besties that helped me so much with the play!

We’ve been working on this for the past 10 weeks, but we really started in December with auditions. It was similar to a marathon, but much harder (: and I don’t feel like I’m in the best shape of my life either. The last two weeks I didn’t even have a desire to exercise and I was eating WAY out of whack. SO……here is my healthy rant for the day!!! I’m happy to say that my desire to exercise is back 110% and my eating goals are back on after a short break. I wrote down a few things I’m going to stick to for….GOOD (:

To get back on track I’m doing a 4 day fast. I’ve done this silly thing before.

Day 1: Water only

Day 2: Water and energy drink only

Day 3: Day 1,2, and 5 servings of fruit and 5 servings of vegetables

Day 4: Day 1, 2, 3, and 24 g protein

I like feeling back in control of my eating and the few pounds I lose aren’t bad either. After that I’m going to eat healthy minus grains for the rest of the month. I have a week long trip that I’m determined to stay strict on. I’ll give myself a 24 hour window to eat whatever I want (: It’ll probably be on the last day of my trip.

I have a week of workouts to share too!! I’ve had this on my computer for weeks and finally I’m going to give it a try!!

I mentioned in my last post about the best day to weigh yourself. Well, it’s Wednesday. So, that will be my weigh in day now (: All of a sudden I have too many things to do. I’ll be back sooner than later…I promise!! Make it a great day!! Work Hard Always!!! Oh!! I haven’t taken many pictures over the last few weeks, but here are me and my ski buddies. I forgot my helmet this day! I wish I still had 2 weeks left of good skiing, but I’m afraid 70 degree days don’t do much for the quality of snow!

I’ve been trying extra hard to eat healthy this week and I love it! I told myself no grains and no eating past 8:00 p.m. I’m on day 5 and I haven’t messed up once! It’s the fuel for my fire. Fire being exercise! I said in the last post I worked out for at least an hour and 1/2 each day, but TWO days this week I only exercised ONE HOUR! That’s funny when I have to do less exercise for it to be an accomplishment for me. I know it’s easy to get out of balance and exercise can be an addiction just like anything else. CONTROL MYSELF (: is my mantra! I’m extra hyper active when I have more on my plate. The school play is my #1 moving force right now. Always always doing something for that. Luckily, I’ve LOVED putting it together. The kids make it all worth it!

O.K. Since I’ve been eating so wonderfully this week, I thought I’d talk about my dietary staples that I have almost daily! Here is what I can’t live without, food wise:

Hello! I have a minute, so I’ll write. I never know where my extra minutes will be! I had a great workout this morning so I thought I’d share. I’m a huge fan of mixing things up!! I could never do the same workout day in day out. Yes! I have my favorites, but I love to try and learn new things such as SKIING! This morning the mountain was so beautiful I felt as if it was a gift from heaven. The instructor said something about it being a “precious place”. That couldn’t be more true! Anyway, back to my workout. I’ve been liking a 6:00 a.m. boot class lately with one of my favorite instructors! I think everyone has been reading my mind lately because she mentioned the need to get rid of the mom butt. I’ve been focusing on that in my workouts lately AND my new Oxygen magazine had my favorite Jamie Eason sampling several butt exercises. Yay! This is a simple and short workout. You could add more! We loaded up a heavy barbell. Heavy so it was hard and made you breathe deeper. Most people don’t lift heavy enough, me included! We did 5 rounds at 3 minutes each. We rested 1 minute between rounds. During the 3 minutes we did 3 deadlifts, 6 push ups, and 9 jumps over the barbell and we repeated that until the 3 minutes were up! I’ll try to find pictures. Just a minute…

Doesn’t sound too hard, right? It was (: I want to do this again and make up a few more. Think of a leg exercise, arm, and cardio and make up your own. Why do these things make me excited! I’m crazy!

Another new adventure I’m going to try this weekend is to teach my favorite HIGH FITNESS class. All the regular instructors are out so they get ME and one of my BFF’s too. She’s taught it a few times before so we’re going to go over and over it till I get it perfect. This is good for my brain (:

Lastly, a few photos! First one is me and my comfiest outfit. Top and bottom are Lululemon. I love the tops because they stick to you and are long.

Next, me and my friend showed up to class in similar twinsy outfits. I’m not really a fan of let’s be twins but hey great minds think alike!! I LOVE these tights too. Nike pro combat. They have a soft lining inside and the sweat does not show through. The best!! I didn’t even get too hot and yet they are great for running out in the cold too. Go figure!

Well!! I’m super excited for this weekend. Our kids have two days off school! I’m doing my favorite workouts for the next 2 days, playing with friends, skiing, being with family, and more. Have a wonderful winter day!! I love all these words! I’m grateful for nice people! Be kind.